9/13/2018

*5am, 6am, and 9am class only today! Strength 2 Back Squats every 2:00 x 5 rounds, build Conditioning For time: 50 Pull ups 25 Burpee Box Jumps 30/24 50 Deadlifts 205/135 Cap: 12 minutes

9/12/2018

*As of now, all classes are on for Wednesday 9/12. They are subject to change so please stay up on email and Facebook group before attending class. Griff Run 800m forward Run 400m backward Run 800m forward Run 400m backward In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 […]

9/11/2018

Strength 2 Snatch grip deadlift emom x 10 min, build Conditioning 10 min AMRAP 10 Handstand push ups 10 Toes to bar 30 Double unders

9/10/2018

Strength 1 Clean and Jerk every 1:30 x 6 sets building -clean can be power or squat- Conditioning 5 rounds for time: 5 Ground to Overhead 165/115 15 Wall Balls 20/14 Cap:12 min

9/7/2018

Teams of 2 50-35-20 DB Hang Squat Clean 50/35 Burpees over DB KB Swing 70/53 -22 min cap-

9/6/2018

Strength 4 Push Press every 1:30 x 5 sets, building Conditioning 4 rounds for time: 10 Shoulder to Overhead 135/95 20 Box Jump Over 24/20 -12 min cap-

9/5/2018

16.3 7 min AMRAP 10 Power Snatch 75/55 3 Bar Muscle Up

9/4/2018

Strength Back Squat, new set every 2:00 5@70% 4@75% 3@80% 2@85 1@90-95% Conditioning 21-15-9 Thrusters 95/65 Toes to bar -50 Double Unders after each round- CAP: 10 minutes

9/3/2018

Happy Labor Day! Reminder that there is a 10am class only Teams of 4 250 Synchronized Air Squats 4:00 Hang from pull up bar 250 Synchronized KB Swing 53/35 -Only 2 people work at a time- -Time cap: 25 minutes-